Life After Diets

Two annoucements! Join our mailing list if you want to be in the know about upcoming events in the UK this May 2024; and our next four episodes will be a Back To Basics Series.

Now on to this week's episode...we're reflecting on the past year and looking ahead to the new one, but not in the mainstream fashion of toxic positivity or or New Year New Me crap. If you need to get away from that energy, this one's for you. It's a silly-ish one.

• Our words and intentions for 2023 -- how did we do??
• Writing a book?
• Sarah's reflection on her year of nomading and her new word for 2024
• Sarah helps Stef pick a word because she doesn't want to pick a word but also sort of does
• What does makeup have to do with it?
• Frivolous bullshit
• What can you possibly take from this episode? (we do get there)

Join the LAD Membership

Connect with the show!

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Website – www.lifeafterdietspodcast.com

Connect with Sarah Dosanjh

Website – www.thebingeeatingtherapist.com

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon

Connect with Stefanie Michele

Website – www.iamstefaniemichele.com

Somatic Experiencing and Nervous System Regulation Course (for beginners - starts January 29 2024): https://www.iamstefaniemichele.com/sebegin

We believe that authenticity can have to do with our relationship with food. In this episode, we explore those intersections and tell personal stories abour our own experiences with authenticity and how that has impacted our behaviors with food.

• The definition of authenticity
• How it feels to be authentic...and to be not authentic
• Can disordered eating behaviors come from an authentic place?
• "Racket feelings"
• A look at authenticity through a "Parts Work" lens
• Inauthenticity, roles, and family
• Where does authenticity go when we feel triggered?
• Authenticity and friendship
• Authenticity and marriage
• Is too much authenticity not a good thing?
• Somatic Experiencing and Nervous System Regulation Course (for beginners - starts January 29 2024): https://www.iamstefaniemichele.com/sebegin

Join the LAD Membership

Connect with the show!

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Website – www.lifeafterdietspodcast.com

Connect with Sarah Dosanjh

Website – www.thebingeeatingtherapist.com

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon

Connect with Stefanie Michele

Website – www.iamstefaniemichele.com

Somatic Experiencing and Nervous System Regulation Course (for beginners - starts January 29 2024): https://www.iamstefaniemichele.com/sebegin

Catastrophizing things like what we've eaten or how much weight we've gained (for example) can often led to despair or fear-based decision-making. In this conversation, we explore what catastrophization is, why we do it, and strategies to deal with it. We also discuss:

• Feelings of catastrophization post binge
• "Meta-eating" as a version of catastrophizing (meta-eating is Stef's terminology for eating more because you're upset that you're eating)
• What's the problem with catastrophizing, ultimately?
• What are we supposed to DO when we feel this way? What can help?
• The role of doubt
• Reality testing -- is is smart to compare our fears to realities, especially when it comes to body image?
• Is it easier to catastrophize than to feel things?
• Somatic Experiencing and Nervous System Regulation Course (for beginners - starts January 29 2024): COURSE DETAILS

Join the LAD Membership

Connect with the show!

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Website – www.lifeafterdietspodcast.com

Connect with Sarah Dosanjh

Website – www.thebingeeatingtherapist.com

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon

Connect with Stefanie Michele

Website – www.iamstefaniemichele.com

Somatic Experiencing and Nervous System Regulation Course (for beginners - starts January 29 2024): https://www.iamstefaniemichele.com/sebegin

Body Image Webinar + Workbook: https://www.iamstefaniemichele.com/get-started/p/bodyimage

Aside from body image, health seems to be one of the biggest concerns about gaining weight. Because weight gain is common for many people recovering from eating disorders, health is a big sticking point making recovery harder and more complicated. In this episode, we're looking at the relationship between weight and health, to include:

• Stef explains why she can't look at her bloodwork results as the episode records
• Separating the impact of binge eating (and restriction!!) on health versus weight
• Defining "health at every size"
• Does health decrease when BMI increases? An anecdote.
• Why isn't the desire for better health enough to get us to stop eating in a disordered way?
• The relationship between health and our self-esteem
• The rebel response -- what's that got to do with health?
• Mental health as a gateway to physical health
• The power of lowering expectations
• Why don't we want to take care of ourselves when we're feeling low? Why wouldn't we want to help ourselves? The concept of self-sabotage.
• The difference between being broken and just being lost or in a freeze state
• The role of shame
• Health and fearmongering
• Regulating the nervous system as a strategy
• The Roseto Effect
• https://www.tbsnews.net/thoughts/roseto-effect-secret-long-life-512826

Join the LAD Membership

Connect with the show!

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Website – www.lifeafterdietspodcast.com

Connect with Stefanie Michele

Website – www.iamstefaniemichele.com

Somatic Experiencing and Nervous System Regulation Course (for beginners - starts January 29 2024): https://www.iamstefaniemichele.com/sebegin

Body Image Webinar + Workbook: https://www.iamstefaniemichele.com/get-started/p/bodyimage

Connect with Sarah Dosanjh

Website – www.thebingeeatingtherapist.com

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon

Geneen Roth coined the terms "permitters" and "restrictors" to differentiate between two types of (disordered) eaters -- the latter, who tend to restrict food and adhere to food rules and regulations; and the former, who reject food rules and regulations. The rule-followers vs the rebels, if you will.

Which camp do you identify with?

What can we learn about ourselves and our relationship with food through the lens of these concepts? We'll discuss:

• What does it look like to be a permitter vs a restrictor?
• Overeaters Anonymous meetings felt like a meeting of restrictors for Sarah; but not for Stef
• The importance of choice in our mentality
• Sarah's experience at the gym and having to "set goals"
• What if you are both a permitter AND a restrictor?
• The goal is not just learning how to say yes or no to food; the goal may be to learn how to regulate ourselves and find the wise mind.
• Hmmm...but how do we do that??
• Activation can occur as a result of imminent danger or emotional danger

Join the LAD Membership

Connect with the show!

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Website – www.lifeafterdietspodcast.com

Connect with Stefanie Michele:

Website – www.iamstefaniemichele.com

NEW! Nervous System Regulation Course: https://www.iamstefaniemichele.com/sebegin

Body Image Webinar + Workbook: https://www.iamstefaniemichele.com/get-started/p/bodyimage

Connect with Sarah Dosanjh:

Website – www.thebingeeatingtherapist.com

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon

If we're no longer dieting, should we keep all of our trigger foods and/or "fear foods" in the house? Will we just end up eating them all and feeling MORE out of control? On the other hand, would it be restricting to not have them around? It's complicated! We're here to talk about the nuances of this question, including:

• Does not keeping foods in your house mean the same thing as abstaining from those foods altogether?
• Stef's client story: can it be a bad idea to bring foods into the house?
• Inserting a "reactionary gap" – the pause between wanting the food and eating it
• Restrictors vs Permitters – does this have an influence on the approach of keeping foods in the house or not?
• The recovery stage hierarchy
• The difference between "allowing all foods" versus truly feeling peaceful with those foods
• The issue of impulsivity
• Who/what is your voice of "no"? (and the parent on the soccer field)
• Have you "failed" at intuitive eating if you have the foods in the house and still want to binge on them?
• What if there is just one certain food that you just cannot habituate?
• What comes first: belief changes or behavior changes?

This episode was livestreamed to our Community during recording. To join our community and gain access to live episodes, bonus Ask Us Anything episodes, monthly support meetings, and an active (and highly supportive!) Facebook group, Join the LAD Membership

Connect with the show!

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Website – www.lifeafterdietspodcast.com

Connect with Sarah Dosanjh

Website – www.thebingeeatingtherapist.com

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon

Connect with Stefanie Michele

Website – www.iamstefaniemichele.com

Body Image Webinar + Workbook: https://www.iamstefaniemichele.com/get-started/p/bodyimage

This week we talk to Marcus Kain, a nutrition coach and trainer specializing in binge eating recovery. Marcus, who also hosts the Strong Not Starving Podcast, shares with us his own journey into and through an eating disorder.

Marcus discusses his journey with food and body image issues, tracing back to childhood and the influence of his environment. He highlights the impact of early experiences, including body composition tests during adolescence, which led to a fixation on appearance. His career in the music industry further intensified these issues, with a focus on external validation and strict dieting.

The turning point came when Marcus met his future wife, who challenged his rigid mindset around food. Her perspective, coupled with guidance from a mentor, prompted Marcus to reevaluate his approach. He gradually shifted towards a more flexible and balanced relationship with food, acknowledging the importance of genuine connections and prioritizing overall health.

Connect with Marcus:

https://www.mkaincoaching.com

www.instagram.com/mkaincoaching

Strong Not Starving Podcast

Connect with LIFE AFTER DIETS:

Join the LAD Membership

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Website – www.lifeafterdietspodcast.com

Connect with Sarah Dosanjh

Website – www.thebingeeatingtherapist.com

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon

Connect with Stefanie Michele

Website – www.iamstefaniemichele.com

Body Image Webinar + Workbook: https://www.iamstefaniemichele.com/get-started/p/bodyimage

Do you ever feel like you're just kidding yourself about things? About how you're going to just get it together one day, or finally arrive in that smaller body you keep striving for? What is the difference between hope and self-deception? This episode talks about:

• Stef is just soooo self-aware
• Self deception might look like: "just one last time; I won't binge tomorrow."
• Does self awareness change the behavior?
• Deluding ourselves into thinking our "thin body" is just around the corner
• Updating old beliefs with new goals or values
• Splitting and "parts" (IFS theory)
• Not looking in the mirror – are we lying to ourselves about what we look like?
• So what do we do?
• Do we deceive ourselves into believing that we will become something other than ourselves?
• Black and white thinking is part of self-deception (and what we can do instead)

Join the LAD Membership

Connect with the show!

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Website – www.lifeafterdietspodcast.com

Connect with Sarah Dosanjh

Website – www.thebingeeatingtherapist.com

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon

Connect with Stefanie Michele

Website – www.iamstefaniemichele.com

Body Image Webinar + Workbook: https://www.iamstefaniemichele.com/get-started/p/bodyimage

Sarah and Stef review the book Dopamine Nation by Dr Anna Lembke, professor of psychiatry at Stanford University School of Medicine and chief of the Stanford Addiction Medicine Dual Diagnosis Clinic. Dopamine is a fascinating neurotransmitter when it comes to binge eating for its role in the pain and pleasure connection in the brain. This episode covers:

• What is dopamine's role in the brain and body?
• Is it helpful to focus on dopamine when it comes to disordered eating recovery?
• Addiction to food and the chase of food
• The pain and pleasure see-saw
• What if our pain and pleasure balance doesn't work? For example, in the case of neurodivergent brains and/or the excessive amount of dopamine available in our environment in the modern world
• Stef talks about those darn M&Ms again
• The barrier strategy: is it too slippery? When does it make sense?
• Cold water plunges
• The role of stress and impulsivity
• The intersection of depression and the pain/pleasure mechanism
• Sarah talks about that darn TV again
• The strategy of radical honesty and what it has to do with shame -- and pain tolerance

Join the LAD Membership

Connect with the show!

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Connect with Stefanie Michele

Website – www.iamstefaniemichele.com

Instagram – www.instagram.com/iamstefaniemichele

Work With Stef - www.iamstefaniemichele.com/application

Connect with Sarah Dosanjh

Website – www.thebingeeatingtherapist.com

Instagram – www.instagram.com/the_binge_eating_therapist

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon

• Are you a "should"-er or a rebel?
• Let's talk about Kettle Chips, for example
• Milkshakes, beliefs, and ghrelin (the hunger hormone)
• What if our mind wants more than our body needs?
• Collecting data & experimenting with portion sizes
• How Stef worked with portions of peanut butter
• Satisfaction and bottomless pit syndrome
• Can you eat a whole box of mac and cheese? Is that normal?
• If eating feels compulsive, understanding why the compulsion is there can be helpful to alleviate guilt
• Portion sizes that are based on habits
• How micromanaging your body size impacts the ability to intuitively sense a portion size

Join the LAD Membership

Connect with the show!

Instagram – https://www.instagram.com/lifeafterdietspodcast/

Email – [email protected]

Website – www.lifeafterdietspodcast.com

Connect with Stefanie Michele

Website – www.iamstefaniemichele.com

Body Image Webinar + Workbook: https://www.iamstefaniemichele.com/get-started/p/bodyimage

Connect with Sarah Dosanjh

Website – www.thebingeeatingtherapist.com

YouTube – https://www.youtube.com/c/TheBingeEatingTherapist

Sarah's book I Can't Stop Eating is available on Amazon